What can detoxification and anti-cancer eat

With people's attention to health best ass , the word dietary fiber is known by more and more people. Recently, the "best" website in the United States pointed out that the recommended dietary fiber intake per person per day is 25,30g, but only less than 3% of people in the United States meet the standard. Appropriate dietary fiber intake is not only laxative, but also can reduce the risk of high blood pressure, heart disease, stroke and other diseases. The relevant survey shows that the dietary fiber intake of Chinese residents is seriously insufficient. In fact, many common foods in life are celebrities rich in dietary fiber.
[staple food]
Rice and steamed bread are the most common staple foods that people eat, but if they do not leave dietary fiber, it is not conducive to supplement dietary fiber. With the development of modern production technology, rice and flour become more and more delicate, and the food tastes more delicate, but a lot of food fiber is lost.
According to the Chinese Food composition Table, there are only 0.7 grams of dietary fiber per 100 grams of rice, which is much less than that of name (1.6 grams), fresh corn (2.9 grams), naked wheat flour (4.6 grams), corn flour (5.6 grams) and black rice (3.9 grams). In addition, mixed beans and potatoes are also rich in dietary fiber, such as red beans (7.7 grams), mung beans (6.4 grams) and sweet potatoes (1.6 grams).
To supplement dietary fiber, staple foods must be confused and find ways to add the above whole grains to your diet. The recommended method is:
Millet Congee is easy to digest, adding dates, lotus seeds and lilies to cook fresh corn for nutritious porridge is the best, and corn flour is suitable for paste.
Rye flour and corn flour can also be mixed with flour to make mixed flour steamed bread and noodles.
Mixed boiled bean porridge with red beans and mung beans
It should be noted that when making beverages such as soy milk with dried beans, it is best not to throw away soybean dregs double dildo , it is best to leave one or two spoonfuls back to the drink, and the rest can be processed into coarse grains.
[vegetables]
Vegetables are rich in dietary fiber, and many vegetables have high dietary fiber content.
Among them, mushroom vegetables have obvious advantages, fresh mushrooms (3.3 grams), mushrooms (2.7 grams) and fungus (2.6 grams) are the leaders rich in dietary fiber.
In addition, fresh beans are also very good. Edamame beans (4 grams), broad beans (3.1 grams), peas (3 grams), etc.
Common dietary fiber-rich vegetables are garlic moss (2.5 grams), rattan white (1.9 grams), asparagus (1.9 grams), bamboo shoots (1.8 grams), spinach (1.7 grams), bauhinia (1.7 grams), fennel (1.6 grams), broccoli (1.6 grams), celery (1.4 grams), leek (1.4 grams).
Dietary guidelines for Chinese residents recommend that each person should eat at least 300 grams of vegetables a day. Choosing the above vegetables purposefully will help to supplement dietary fiber. When eating vegetables, there are not too many taboos gay masturbation , but it is best not to cook them, and it is best to eat them raw, but you must wash them carefully before eating them.
[fruits]
There are also many fiber masters in the fruit, such as pomegranate (4.8 g), mulberry (4.1 g), pear (3.1 g), kiwifruit (2.6 g), fresh jujube (1.9 g), mango (1.3 g) and apple (1.2 g).
Dietary guidelines for Chinese residents recommend that each person should eat at least 200 grams of fruit a day. Old people and children with bad intestines and stomach can eat steamed fruit, and the food fiber is not affected. It should be noted that many people like to drink fruit juice and filter food fiber when squeezing juice. In fact, fruit dregs are also the most delicious.
[nuts]
Nuts are also "sharp tools" to supplement dietary fiber, such as black sesame (14 grams), pine nuts (12.4 grams), dried almonds (11.8 grams) and dried walnuts (9.5 grams).
In addition, nuts are also rich in unsaturated fatty acids, which are good for your health. However, nuts generally contain oil, so you must control the amount when eating. About 20 grams a day is enough.